Superfood
refers to food with high nutritional content
that health experts and dieticians believe
can help reduce risk of heart disease, cancer,
cholesterol, and a range of other diseases.
Many
nutritionist and researchers also believe
that daily consumption of superfoods improve
cognition, memory, mood, and generate feeling
of abundance of energy and vitality. Many
reports have been published indicating that
a healthier lifestyle would help you live
a longer and more enjoyable life without
being burdened by disease and health complications.
One thing that almost all
health experts can agree on is that nutritional
foods are better for people's health as
oppose to fast foods which have little or
no nutritional value.
Some of these experts also
believe that superfoods can help improve
your health as a preventative measure by
strengthening your body's immune system,
therefore, more able to defend itself from
a wide range of diseases before they can
weaken your body.
For example,
blueberries are often considered a superfood
(or superfruit) because they contain significant
amounts of antioxidants, anthocyanins, vitamin
C, manganese and dietary fiber.
Here's a list of
superfoods:
Acai berries
Apples
Alfalfa sprouts
Aloe Vera
Avocado
Bananas
Beans
Bee Pollen
Bilberry
Blackcurrant's
Blueberries
Brazilian Nuts
Broccoli
Cacao
Coconut water
Flaxseed
Kale
Olive oil
Papaya
Pumpkin
Raspberries
Spinach
Walnuts
Watercress
All types of fruit
and vegetables contain plant chemicals
or phytochemicals known as antioxidants.
These antioxidants protect cells in the
body against damage from free radicals that
can cause heart disease and cancer.
A diet high in fiber, like
whole grains and beans, as
well as fruits and vegetables, can all help
maintain healthy cholesterol and blood sugar
levels and prolong the feeling of fullness
which also makes it great for weight management.
Apples
are very low in Saturated Fat, Cholesterol
and Sodium and yet a good source of dietary
fiber and Vitamin C. It is a good idea to
eat apples with their skin.
Brazilian nuts are
one of the few good sources of selenium
(2,500 times other nuts) that helps protect
against cancer, depression, Alzheimer's
disease and, in particular, has shown strong
protection against prostate cancer in various
studies. There is also strong research data
that suggest it protects against the ageing
process and stimulates the immune system.
In yet another study of patients selenium
was shown to boost general mood and mental
performance. Brazilian nuts are also an
excellent source of protein and fiber and
have many of the essential minerals including
zinc and magnesium and contain useful amounts
of phosphorous, copper and iron.
Several large studies have
been conducted that suggest that the monosaturated
fat in olive oil is good
for the heart and lowers bad cholesterol
levels and increases the good levels. Olive
oil is also rich in antioxidants but it
does have calories, so a little goes a long
way. Extra virgin olive oil, from the first
pressing of the olives, contains higher
levels of antioxidants, particularly vitamin
E and phenols, because it is less processed
and is much more effective. Some studies
in Europe have shown that olive oil also
helps protect against colon cancer.
Baked beans
are rich in nutritional value and contain
fibre, iron and calcium as well as carbohydrate
that, as in the case with apples, is of
the low GI variety.The insoluble fibre in
baked beans is not digested but moves into
the large intestine, or colon, where bacteria
act on it and produce short-chain fatty
acids that are responsible for nourishing
the colon lining and protect it from carcinogenic
(cancer-causing) invaders
Broccoli
contains antioxidants including vitamin
C but it's a particularly good source of
folate (naturally occurring folic acid)
which is a major benefit in preventing heart
disease and has anti-cancer properties.
Broccoli also contains an antioxidant called
lutein that can delay the progression of
age-related macular degeneration (AMD).
This affects older people and is a major
cause of impaired vision and blindness.
Contrary to common belief,
bananas is not fattening
and are slightly higher in energy than other
fruits although the calories come mainly
from carbohydrate. Bananas are excellent
source of energy before, during or after
exercise.
Coconut water
has more nutrition that whole milk and yet
it has far less fat and it has no cholesterol.
Durign the second world war, doctor use
to call coconut water the wonder drug. It
is healthier than orange juice but has much
lower calories and is more nutritious than
processed baby mild because it contain lauric
acid (present in human mother's milk). It
is high in protein, minerals and vitamins,
and low in fat and cholesterol. And it tastes
great.
There are many studies that
suggest Omega 3 fatty acids
(found in fish and nuts) lowers heart disease
risk, help arthritis, memory loss and Alzheimer's,
and reduces depression. Omega 3s are most
prevalent in fatty, cold-water fish like
wild Salmon (not farmed), herring, sardines,
and mackerel. Aim for two-to-three servings
a week. Other forms of omega 3s are available
in free range eggs, flax seed, and walnuts.
These superfoods have the added benefit
of being high in monounsaturated fats, which
can lower cholesterol.
In general, consuming superfoods
as part of your regular diet will make you
healthier, reduce your cholesterol, clean
up your blood stream, lower your blood pressure,
improve your memory, reduce inflammation
in your joints, and most importantly, it
does all of this without the side effects
of prescription drugs.
The above list of of superfoods
contain life-enhancing nutrients without
bad conditioners like saturated fat, excessive
sodium, or absence of fiber. Eating more
of these foods will help you feel better,
have more energy and prevent disease as
long as you don't augment your diet with
fast food, processed food, smoking, excessive
coffee, and alcohol.
Another factor to consider
is trying to consume organic superfoods
as much as you can, as opposed to non-organic
superfoods. Organic foods are grown without
the use of conventional chemical pesticides
and artificial fertilizers, free from contamination
by human or industrial waste or other forms
of carcinogens, and processed without ionizing
radiation or food additives. If livestock
are involved, they must be reared without
the routine use of antibiotics and without
the use of growth hormones, and generally
fed a healthy diet.
Finally, try to understand
your body and test the foods that work best
for the health and wellness of your body.
If you listen, you body will talk to you
and tell you what it likes and what it wants.
Trial and error is involved in this process
and after a while you will know what makes
you feel good, enhances your mood and increases
your energy levels. Start today. |
(last 30 days)
